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BoostcampPNG

HIGH INTENSITY BODYBUILDING PROGRAM

by Sumant S.
139 athletes joined

Program Description

To build muscle and increase strength , as we know a stronger muscle is a bigger muscle and a bigger muscle is a stronger muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 17, 2024 08:34
  • Last Edited
    Dec 12, 2024 05:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
-
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
1 Set
10 Reps
@10
5
Skull Crusher
1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
9 Reps
@10
3
Seated Row (Cable)
2 Sets
9 Reps
@10
4
Lat Pulldown
1 Set
9 Reps
@10
5
Reverse Pec Deck
2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
2
Bicep Curl (Cable)
1 Set
-
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10 Reps
@10
5
Hammer Curl
1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Hack Squat
1 Set
9 Reps
@10
2
Leg Press
2 Sets
10 Reps
@10
3
Leg Curl
2 Sets
12 Reps
@10
4
Leg Extension
2 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
12 Reps
@10